My current workout schedule.. need opinions

[Brian000]

Here it is.. what I need some help on is I guess is this enough/too much.. I also think I need some more stuff for legs,
maybe one more exercises.. also i'm kind of stumped on when to do 3x8 and 4x8.. so can someone please look over it and find changes you would make concerning this workout?

thanks..


--
Monday: Legs
--
Squats 4x8
Cross Over Squats 4x8
Leg Curls 4x8
Leg Extensions 4x8


--
Wednesday: Chest and Shoulders
--
Chest:
Incline Bench Press 3x8
Bench Press (flat) 4x8
Incline Dumbell Butterflys 3x8
Flat Dumbell Butterflys 3x8
Shoulders:


Military Press (front) 4x8
Military Press (back) 3x8
Side Lateral Raises 3x8
Front Lateral Raises 3x8
Upright Rows 4x8
Shrugs 4x8


--
Friday: Back, Biceps and Triceps
---

Back:
Deadlifts 4x8
Bent Over Barbell Rows 4x8
One Arm Dumbell Rows 4x8


Bicep:

Barbell Curls 4x8
Concentration Curls 4x8
Barbell Preacher Curls 4x8


Tricep:
Pulldowns 4x8
Kickbacks 4x8
One Dumbell Tricep Extension 4x8
---

 

[zackdarnell]

--
Monday: Legs
--
Squats 4x8
Cross Over Squats 4x8
Leg Curls 4x8
Leg Extensions 4x8

What are cross-over squats?

Military Press (front) 4x8
Military Press (back) 3x8
Side Lateral Raises 3x8
Front Lateral Raises 3x8
Upright Rows 4x8
Shrugs 4x8

This looks like a little too much shsoulder work, IMO.

Back:
Deadlifts 4x8
Bent Over Barbell Rows 4x8
One Arm Dumbell Rows 4x8

I'd add in some pulldowns or chins.

Tricep:
Pulldowns 4x8
Kickbacks 4x8
One Dumbell Tricep Extension 4x8

If it was me, I'd drop all three of these and do some close-grip bench, JM presses, dips, or skullcrushers.

 

[Brian000]

Cross-Over Squats.. I didnt know exactly what they where called so I made up a name ...

basically there just like normal squats.. put the bar on your shoulder but have your legs

in a v type shape... to work the back of your legs.

--

 

[zackdarnell]

Cross-Over Squats.. I didnt know exactly what they where called so I made up a name ...

basically there just like normal squats.. put the bar on your shoulder but have your legs

in a v type shape... to work the back of your legs.

--

Are your legs crossed over anything, or is it just a wide stance?

 

[Brian000]

no.. not crossed over.. just a V shape, I guess you could call it wide stance.

 

[vinylgroover]

Looks like alot of shoulder work. I would drop military (done behind) and front raises.

Biceps i would drop concentration curls; they do next to nothing.

What about calves?

Maybe drop kickbacks for bench dips or close grip bench.

Ohterwise good selection of basic exercises.

 

[Brian000]

for shoulders I basically assumed the normal shoulders which would be military presses and raises.. and 2 exercises for traps, shrugs and upright rows..

 

[gettinlarger]

I'd stick to just your normal squats. Try stiff legged deadlifts for your hams. Work light and perfect form. They're a great exercise. Lunges are good for a nice burn as an additional exercise.

Where are the calf raises??

Too many flyes on chest day. I really don't think you need to hit them at two angles.

I'd move shrugs/upright rows to back day. That's just my preference though.

I'd say your rotator cuffs are headed for an injury with all that pressing and front raises.

Tris - add close grip bench presses, along with dips or skullcrushers.

Just my 2 cents. Good luck with your training man.